Workout Warrior Challenge WOW#4 and Stretch
This month is flying by. Last WOW was another tough one, especially day 2 & 4 workouts. How did those overhead squats feel? The dips were tough for me. I am going to rock WOW#4. This is how it will go down.
Day 1 &3
I will complete 3 rounds for time.
- run 400m (1/4 mile) or cycle 1 mile
- 10 jump squats (modify by lifting heels up instead of jumping at the top of the squat)
- 20 deadlifts
- 30 KB or DB swings
- 40 walking lunges holding dumbbells by the side or a or broomstick overhead
I will go as fast as I can with correct form and I will record my time.
Day 2 &4
I will warm up with an 800m (1/2 mile) run or cycle 2 miles. I will do as many reps as possible with correct form.
- mountain climbers – 1 minute
- pushups – 1 minute
- burpee (without pushup) – 1 minute
- dips – 1 minute
- one arm rows – 30 sec each side
- situps – 1 minute
- repeat this 3 times
I will finish with a 1 mile run or 3 mile cycle.
BRING IT ON!
I will make an extra effort to stretch a little more than usual this week. Many times I have finished a workout, and then just run out the door without taking a few extra minutes to stretch. Does this sound familiar? Do you neglect your stretching? I love yoga! What kinds of stretches do you do?
Disclaimer – This blog is written and managed by me. These are my own personal opinions and experiences. I am not a doctor. Consult your own doctor before beginning a new fitness or nutrition program.
Posted on October 21, 2012, in Weight Loss, Workout Warrior and tagged Burpee, CrossFit, Dumbbell, kettlebells, Mile run, mountain climbers, Physical exercise, Push-up, running, Weight loss, weight training, WOD, WOW, Yoga. Bookmark the permalink. Leave a comment.